Monday 6.30
Name game: What’s the best loophole you’ve ever managed to exploit?

Warm up: 6 minute EMOM
Odds: bike/row (slow, medium, fast)
Evens: AMRAP 8 step-ups, 6 down dog w/ alt toe touch, 4 burpees

WOD: 8 rounds, 2:00 on, 1:00 off, for max calories
10 burpee box jumps 24/20
Max calorie bike or row

How to scale: Do straight-arm burpees and/or jump to a lower box. These should take less than 1 minute to complete.

Accessory: 3 rounds for quality
10/side front and back scales
:30 hanging L-sit or tuck sit

Objective: Today is all about managing a high heart rate while keeping up a quick pace on burpee box jumps and maintaining relatively high power output on your choice of machine. The accessory that follows is not optional and adds in some balance, core, and additional hinging work.

Score: total calories (note choice of machine)

Tuesday 7.1
Name game: If you had to describe yourself as a flavor, what would it be?

Warm up: for 4 minutes, rounds of 20 mountain climbers, 10 squats to hinge, 5/side lizard with reach

Strength: barbell lunges 4×6
*Same load for all sets; heavier than 6/17

WOD: For time *10 minute cap
21-15-9
front squats 135/95
3-2-1
legless rope climbs

How to scale: Pick a light to moderate squat load and maintain the pulling stimulus of the rope climbs.

Front squats: Reduce the barbell load such that you can complete the round of 21 in no more than 2 sets.

Legless rope climbs: Reduce the reps (2-2-1, 2-1-1, 1-1-1); do 1-2 regular rope climbs + 5 strict pull-ups every round;  or sub 15-10-5 strict pull-ups, strict banded pull-ups, or challenging jumping pull-ups or ring rows.

Objective: The reps on our lunges have decreased, in parallel with our front and back squats, so it’s again time to try for a heavier load than you used previously. The workout is a challenging couplet in which, ideally, you’re asking your tired legs to hang on for sizable sets of front squats then managing your legless rope climbs to avoid hitting failure without resting excessively.

Score: lunge load & time to complete

Wednesday 7.2
Name game: What’s the most random thing currently in your gym bag?

Warm up: jump rope tabata

WOD: Each for time:
At 0:00:
5 rounds of
30 double unders
20 weighted sit-ups (20/14 med ball)
At 10:00:
5 rounds of
30 double unders
15 v-ups
At 20:00:
5 rounds of
30 double unders
10 parallette shoot throughs

How to scale: Modify so that each skill takes under 1 minute to complete.

Double unders: Do attempts/single-single-double or 60 single unders.

Weighted sit-ups: Use a lighter or no load.

V-ups: Do tuck-ups.

Shoot throughs: Elevate your hands on benches or boxes.

Objective: Today we’re doing three mini-WODs, each mixing double unders and a core exercise. The jump rope reps stay constant, but the core reps go down as the movements become more challenging, so see if you can keep your times the same or even get faster in the second and third couplets.

Score: 3 times

Thursday 7.3
Name game: If you could swap voices with any famous person for a day, who would it be?

Warm up: coach-led barbell

Strength: Every 1:30 x 8
5 power snatches
*aim for touch-and-go for as long as possible, building in weight every set as long as technique is good. Scale by going from the hang.

WOD: AMREPs in 9 minutes
3, 6, 9 etc.
push press 95/65
right arm kettlebell swing 24/16
left arm kettlebell swing 24/16

How to scale: Use lighter loads such that you can make it through at least the first 3 rounds unbroken.

Objective: The snatch EMOM today is analogous to the clean EMOM last Thursday, with identical goals of building in weight as you go and doing touch-and-go reps for as long as you can. The workout is a quick ascending ladder with relatively light loads. Be mindful of your transition time and try to keep your movements unbroken for as long as you can.

Score: max snatch & total reps

Friday 7.4
Name game: Fireworks: love ’em or hate ’em?

Warm up: coach-led

WOD: “1775”
60 minute AMRAP
17 power cleans 135/95
75 air squats
deconstruct your barbell, then…
200m barbell carry 45/35
200m run
200m plate carry 45/25
200m run
200m plate carry 45/25
reconstruct your barbell, then start a new round

How to scale: Reduce the load on your bar. Beginners can opt to stop at 30 or 45 minutes rather than completing the full hour.

Objective: It’s our traditional July 4 WOD, honoring the founding of the US army, and it promises to be a long, hot slog. Make sure you hydrate before and during the workout, bring sun protection, and pace yourself — do singles on the cleans, use quick breaks on the air squats to shake out your legs and start disassembling your bar, and stick to jogging or walking for most of the carries. Most athletes should expect to finish 3-5 rounds.

Score: rounds & reps

Saturday 7.5
Name game: What’s your favorite color combination for a team uniform/logo?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
9 rounds of:
3 toes to bar
3 pull-ups
6 burpees to 6” target
Then, 15/12 calorie Echo bike, each (if partner A does the 9th round of the triplet, partner B bikes first; partners alternate full rounds of the triplet)

How to scale: Rounds of the triplet should all be completed unbroken. Sub knees to elbow, chest or hips for the toes to bar and ring rows for the pull-ups. Do straight-arm burpees and/or jump to a lower target.

Objective: It’s a long partner workout, but sprinting is the name of the game. For most of the workout, you’re trading off rounds with your partner that should take well under a minute to complete. But every few minutes, you’ll both be taking a break for a quick sprint on the bike before getting back to the triplet. Aim to complete at least 3-4 full cycles of triplet + bike.

Score: rounds & reps (1 round = 9 triplets + bike // 138/135/132 reps)

Sunday 7.6
Strength: Deadlift – 5 Sets Max Reps in 0:45 seconds
*Rest 1:30 between sets.